Your lifestyle is the primary reason for your high blood pressure. So if you change that you can easily control and even reverse your condition. Even if high blood pressure runs in your family you can keep it away from your body. High blood pressure can be a result of many environmental factors like poor food habits (eating out a lot, eating processed food etc), lack of physical activity, work/travel/personal stress. The biggest problem with having high blood pressure is that it is asymptomatic, meaning it was no apparent symptoms. This is one of the most compelling reasons for anyone to get health conscious as they get older.

To help you manage your blood pressure better here are some foods that you must include in your diet every day:

• Fennel: A cup of Fennel tea in the morning or just chewing handful of fennel can actually do a trick. You can easily prepare fennel tea by boiling 1 teaspoon of fennel in 1 cup of water and add half a teaspoon of sugar in it. Fennel is a rich source of nitrates which helps in maintaining the flow of blood thus reducing the pressure on heart.

• Sprouts: A bowl full of mix sprouts salad with vegetables is a richest source of protein, potassium and fiber. Pulses can be included for sprouts are green gram, bengal gram, cow pea and red gram. All of these are helpful in maintaining the healthy heart. They create an appropriate balance of minerals required for blood pressure regulation.

• Beetroot: A glass of beetroot juice or consuming beetroot in salad is also found to be beneficial in lowering the blood pressure. Beetroot is rich in nitrogenous compound which regulates smooth blood flow through the vessels.

• Lentils and Beans: Due to their high protein content lentils and beans are put under the category of foods which are found to reduce blood pressure. You should include these pulses in your diet to control your blood pressure levels. You can include them in the form of salads, soups or as a main dish.

• Fish: As we all know that omega-3 fatty acids are very beneficial in maintaining heart health and prevents from cardiovascular disorders. Cold water fish such as salmon, tuna, herring, mackreal, sardines are rich source of omega-3 fatty acids. 70-80 gms portion of tuna, herring, salmon, mackerel or sardines provides about 150-170 calories. Grilled, baked or broiled fish is the healthier option instead of frying and you should also skip the heavy batter and curries to keep fat and calorie content low.

• Almonds and walnuts: Almonds and walnuts contain good fat which reduces bad cholesterol levels and increases the amount of good cholesterol in blood. 3-4 almonds and walnuts each in your daily routine keep you away from hypertension and prevent heart related disorders.

• Milk: There is common myth that people with cardiovascular problems and hypertension should consume lesser amount of milk and milk products. In fact milk helps in maintaining your heart health and also manages your blood pressure because of its calcium and magnesium content which are responsible for proper heart contraction and relaxation respectively. But yes, you need to choose low fat milk instead of full fat.

• Green leafy vegetables: As we already know that green leafy vegetables are rich source of fiber but along with it they also offers food amounts of vitamins and minerals specifically vitamin-c, folate, calcium, magnesium, potassium. Greens like spinach, kale, collard, beet greens are easily available and can be included in various forms like soup, salad, stuffings, vegetables in your daily diet. In this way you can reduce your blood pressure through your daily diet and without any supplements or medicines.